740m run – 3 or 5 “reps” for every person you beat
Then, in teams of three based on finishing order:
4 minutes as many reps as possible as a team, followed by 1 minute rest of:
pull-ups
thrusters, 75/45 lb
goblet squats, 1.5/1 pood
medball tosses, 15-20-25lb/(10-15-20lb), 12 foot distance (every successful catch = 1 rep)
Team with most reps wins
7 RFT:
7 Burpees
7 Landmine Squat-to-Press
7 Platform Jumps
7 Reverse Burpees
7 Kettlebell Windmill
7 Dumbbell Snatch
7 Side Burpees
3 RFT:
400m run with 20 lb medball
12 hang squat clean, 95 lb
12 toes-to-bar
Strength
Crossfit total:
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift
Work up to find a new one rep max at each of the three movements
Mobility: PNF Posterior Chain
Endurance
Short Interval | Run 200m every 90 seconds, repeat until form/pace deteriorates
long Interval | Run 800m rest 2:00, repeat until form/pace deteriorates
Time Trial | Run 5k
Gymnastics
For QUALITY:
10-to-1: strict pull ups, strict toes to bar. Each time you come off the bar perform 10 superman rocks
3 rounds, 1 minute at each station
Burpee
Power Snatch (75 lbs)
Box Jump
Thruster (75 lbs)
Pull-up
Rest
Post total number of reps to comments
Strength
3-3-3-3-3-3-3 Push Jerks
Warm up until you’re using about 70% of your 1 rep max and work your way up through the 7 rounds to find a new 3 rep max. Don’t start counting the sets of 3 until your using substantial weight.
Mobility
Best Shoulder Mob Ever
Endurance
Short Interval: Run: Repeat 400m, recover :60s until form/pace deteriorates
Long Interval: Row: Repeat 800m, recover 2:00 until form/pace deteriorates
Time Trial: Row: 2k for time
Gymnastics
Practice for 10 minutes one, two or all of the following planche progressions:
Planche Progression 1
Planche Progression 2
Planche Progression 3
Planche Progression 4
Planche Progression 5
Planche Progression 6
